I don't know what I'm doing but I know what I've done

Front Squat to box (4 WS)

Hamstring Curls (both legs - 4 WS)

Pull Ups (4 WS)

Chest Press (4 WS)

Pull Ups (AMRAP w/ 12.5kg in 10 mins)
Seated Row (4 WS)
Leg Extensions (5 WS)
Skullcrushers (4 WS)

Bench: Up to max, 3x back offs
Dips (4 WS)
SL Leg Extensions (4 WS)
Lat Pulldown (5 WS)
Hip Abduction (4 WS)

Split squats (4 WS)
Cable Kickbacks (4 WS)
Lat Pulldowns (4 WS)
Hamstring Curls (double leg)(4 WS)
Leg Extensions (3 WS)

Back calmed down but was time to switch up from front squats anyway so back doing split squats.
Extra Extensions at the end cos not sure if I'll get another session in over the next week.

Mad pump off the cable kickbacks

Had a go on some climbing walls today. Sickest forearm pump of all time.

Bonus sesh

Pulldowns - 6 WS (2 x wide grip, 2x close grip, 2x single arm)
45-deg Leg press - 4 WS e/s
BB OHP - 4 WS
DB Curls - 4 WS
Plate-loaded Seated Rows - 4 WS

C2 - 6 x 500m @ 1:45.8/500m (60s rest)
Bench - 2 @6, 2 @7, 2@8
-10% x 2 x 3,
-15% x @9
Landmine Row - 4 WS
Leg Extensions - 4 WS
Chest Press - 4 WS

Hamstring Curls - 4 WS (carried over from last night)

T-Bar Row -5 WS
Bench - 4 WS @ 80%
Ab Rollout - 5 WS
Pull Ups - 7 WS
Reverse Flys - 5 WS
Single Leg DL - 5 WS

C2 - 2 x 1,500m @ 1.49.0
Hamstring Curls - 4 WS
Lateral Raises - 4 WS e/s
Pull Ups - 8 WS
BB OHP - 8 WS
Ab Rollout - 4 WS
High Row - 4 WS

C2 - 6 x 500m @ 1:45.5
Bench - 3 @7, @8, @9, -10% x 2 x 3, -15% x @9
Leg Extension - 4 WS e/s
Cable Kickbacks - 4 WS e/s
Pull Ups - 4 WS
Lateral Raises - 4 WS

Chest Press - 4 WS

High Row - 5 WS

Calf Raises - 4 WS

Pull Ups - 8 WS

BB OHP - 8 WS 

Ab Rollout - 4 WS

Legs still banjoed after last night's split squats so gave them a pass

C2 - 2 x 1,500m @ 1:48.5 (w/ 3 min rest)

Tricep Pushdown machine - 4 WS - 80x10, 85 x 16, 17, 15

Lat Pullovers - 4 WS (60 x 15, 15, 15, 15)

Cable Kickbacks - 4 WS

Chest-Supported DB Rows - 4 WS

Lateral Raises- 3 WS

C2 - 3 x 1,000m @1:48.8 (120s rests)

Cable Kickbacks - 4 WS e/s

Pull Ups - 4 WS

Lateral Raises - 4 WS

Leg Extensions - 4 WS e/s

Chest still sore and warm ups told me it wasn't a good time to bench

Hip seems to be less f**ked but something still dodge happened in there.

Just had time for a row at lunch:

C2

4 x 4-minute row (120s rest) @ 1:49.9

New training cycle on the C2…time-based intervals

Could well have just been one of those things. It's probably just soft tissue damage, which is slowly improving but it freaked me out because I felt it right where the bionic part would be in the hip socket and was right when flexion was highest.

I've been alternating blocks of split squats and front squats - though sometimes had to change depending on availability of rack - but might just keep it safe until it feels 100% again. Split squats were going really well too. Maybe 90% of the heaviest I've done.